27-Dec-2019
I have redeemed myself, it was prolly just some nerve impingement or something yesterday, i did today what i was supposed to do yesterday except i skipped ohp which triggered the elbow to serratus anterior pain.
30 min movement and 20 kg BB work
40 kg 1x5 back squat
60 kg 1x5 back squat
70 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
95 kg 1x1 back squat
100 kg 1x1 back squat
104 kg 1x1 back squat
110 kg 1x1 squat walkout only
120 kg 1x1 squat walkout only
130 kg 1x1 squat walkout only
140 kg 1x1 squat walkout only
150 kg 1x1 squat walkout only
160 kg 1x1 squat walkout only
170 kg 1x1 squat walkout only
180 kg 1x1 squat walkout only
190 kg 1x1 squat walkout only
200 kg 1x1 squat walkout only, this surprised me, i thought iād be stapled at 140 kg
70 kg 1x10 DL
100 kg 2x1 DL
3 rounds (100 kg 25 s up 25 s down DL, 25 s down 25 s up pushup)
2x14 kg DB 1x8 incline BP, lowest inclination above flat
2x20 kg DB 3x17 incline BP, lowest inclination above flat
1x26 kg DB 3x17 pullover
total rpe 7, time 1h 40 m
29-Dec-2019
homemade cycle 1 week 4, explosive day
30 min movement, heavy bag, 20 kg BB work
40 kg 1x5 power clean
62 kg 12x1 power clean
72 kg 3x4 dl+high pull
67 kg 3x12 pendlay row
1x17 kneeling abs rollout
3 rounds sled + 25 kg (60 kg)
total rpe 7, 1 h 15 min
no sign of heart problems, it was just a nerve impingement, i could feel it again when i lifted the frying pan with my left hand, unpleasant af but wonāt kill me. also my left pinkie has gone numb and weak.
morning weight 88.5 kg, have not gained much during xmas, good
blood glucose 5.0 mmol/l fasted, no glaring signs of metabolic syndrome
iām basically on track to my life time achievement of 200 kg DL!
31-Dec-2019
homemade cycle 2 week 1, squat+finisher
30 min movement and 20 kg BB work
40 kg 1x5 back squat
60 kg 1x5 back squat
70 kg 2x1 back squat
80 kg 2x1 back squat
92 kg 2x1 back squat
72 kg 1x20 back squat
4 rounds(1x15 fat guy pull ups, 1x19 push ups, 1x26 backnforth lunges, 1x20 BW wall DL)
total rpe 7, 1h 18 min
02-Jan-2020
blood pressure 123/86 mmHg
pulse: 50 bmp
blood glucose fasted: 5.3 mmol/l
mass: 89.4 kg, ate way too much on new yearās clebration
fat: 15.5 %
02-Jan-2020
homemade cycle 2 week 1, squat + dl variations low rep, ohp, bb row, curls
the 9 year old kid with me
30 min movement and 20 kg BB work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
62 kg 1x0 ohp, fail!
61 kg 1x0 ohp, fail!
59 kg 1x1 ohp just to prove something
40 kg 1x13 ohp
40 kg 1x5 andersson squat
60 kg 1x5 andersson squat
80 kg 1x1 andersson squat
92 kg 5x1 andersson squat
70 kg 3x1 DL rack pull from slightly above knees
110 kg 3x1 DL rack pull from slightly above knees
140 kg 3x1 DL rack pull from slightly above knees
160 kg 1x1 DL rack pull from slightly above knees
170 kg 1x1 DL rack pull from slightly above knees
180 kg 1x1 DL rack pull from slightly above knees
190 kg 1x1 DL rack pull from slightly above knees
200 kg 1x1 DL rack pull from slightly above knees
210 kg 1x1 DL rack pull from slightly above knees, new pr!
190 kg 3x1 DL rack pull from slightly above knees
60 kg 1x20 BB row
20 kg 4x14 curls
total rpe 7, time 1 h 50 min
thought have crossed my mind. however, i plan on doing rack pulls just every second week in order not to burn out or āfry my cnsā whatever that is.
05-Jan-2020
homemade cycle 2 week 1, DL, Bench Press (BP)
30 min movement and 20 kg bb work
70 kg 1x10 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
151 kg 1x1 DL
163 kg 1x1 DL
143 kg 1x5 DL
113 kg 5x5 DL, touchngo (total time 60 min)
2x1, 3x1, ront lever approximation
1x1 actually decent dragon flag
20 kg some BP
60 kg 1x5 BP
75 kg 1x10 BP, a spotter put his finger on the last rep
60 kg 5x5 BP
total rpe 7, total time 1 h 15 min
07-Jan-2020
homemade cycle 2 week 2, front squat, finisher, farmers walk
20 min movement and 20 kg bb work
40 kg 1x1 ohp
44 kg 1x1 ohp
50 kg 1x1 ohp
54 kg 1x1 ohp
58 kg 2x1 ohp
54 kg 2x1 ohp
40 kg 1x5 front squat
60 kg 1x5 front squat
68 kg 1x5 front squat
76 kg 1x8 front squat
60 kg 4x5 front squat
skipped finisher, felt a little off
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round farmers walk 125 kg
total rpe 7, time 1. h 10 min
09-Jan-2020
homemade cycle 2 week 2, ohp, BB row, squat walkout, DL grinder, incline DB BP, DB pullover
20 min movement and 20 kg bb work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
40 kg 1x12 ohp
60 kg 1x20 BB row, total time 30 min
60 kg 1x5 squat
70 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
95 kg 1x1 squat
100 kg 1x1 squat
105 kg 1x1 squat
130 kg 1x1 squat walkout
150 kg 1x1 squat walkout
160 kg 1x1 squat walkout
170 kg 1x1 squat walkout
180 kg 1x1 squat walkout
190 kg 1x1 squat walkout
200 kg 1x1 squat walkout
205 kg 1x1 squat walkout, new pr, total time 60 min
70 kg 1x10 DL
100 kg 2x1 DL
2 rounds ( 100 kg 30 s up 30 s down DL)
2x14 kg 1x8 incline DB BP
2x20 kg 1x25 incline DB BP, new pr
1x26 kg 1x22 DB pullover - elbows forward
total time 1 h 15 min
had to cut the session because the parking house with my car was going to close
12-Jan-2020
homemade cycle 2 week 2 day 3, DL, abs, sled
30 min movement and 20 kg bb work
70 kg 1x10 DL
110 kg 3x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
152 kg 1x1 DL
164 kg 1x1 DL, felt really good
144 kg 1x5 DL
114 kg 5x5 DL, touchngo,
sprinkling abs work in between above, 5x1 front lever regression
skipped abs rollout, dragon flag, sled
total rpe 7, total time 1 h 8 min
14-Jan-2020
homemade cycle 2 week 3 day 1, ohp few reps, widowmaker, farmers walk
30 min movement and 20 kg bb work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp, a grinder, weak ohp today
50 kg 1x4 ohp
total time 40 min
40 kg 1x5 squat
60 kg 1x5 squat
70 kg 1x1 squat
80 kg 1x1 squat
93 kg 1x1 squat
73 kg 1x20 squat
total time 60 min
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round farmers walk 125 kg
total time 75 min (9 y old kid joined and sprinkled farmers walk in between)
total rpe 7